If you are overwhelmed with anxiety, have trouble sleeping because you are worried about tomorrow, and are a frequent victim of headaches, then you have entered the stress zone. You need to reflect on the causes of stress and calm your mind and body before you do more damage. If everything you are doing and experiencing right now is getting more and more difficult, burdensome, exhausting, and fear-inducing, do yourself a favor by allowing yourself to relax. If you want to know how to live a more relaxed life, just follow these steps.
Step
Method 1 of 3: Reflect on the Stress You Feel
Step 1. Write down your thoughts
Before you start to relax and reduce stress in life, it's time to sit down and put pen to paper to write down your feelings. If you're really stressed, chances are you don't have much time to sit and be alone with your thoughts, then simply by writing down how you feel you can start the process. Here's what you can write:
- What are your feelings? What happens to your mind and body every day, and how much stress do you feel? Are you saying that you are always under stress, or that you are going through a very stressful time in your life?
- Consider the source of your stress. Are you stressed by work, relationships, situations with your family, or a combination of many factors? What can you do to address this situation to minimize your stress?
- If it's helpful, write down your thoughts nearly every day. Being aware of your feelings and what triggers stress can really help you deal with stress.
Step 2. Make a plan
Once you've written down your general feelings and feel more comfortable expressing how much stress you're actually experiencing, you need to take the time to come up with a plan that will help you start dealing with the stressors in your life. While many aspects of life are inherently stressful, there are many things you can do to relax yourself when dealing with it. Your plan should have three main parts:
- Short term solution. Make a list of short-term actions that can minimize your stress. For example, if your daily daily commute to work is a major source of stress, try leaving for work twenty minutes early to avoid the traffic.
- Long term solution. Make plans to become an overall more relaxed person. This will include how you view your job, relationships, and responsibilities. For example, if one of the main sources of stress is a very heavy workload, make a plan to reduce work responsibilities in the long term.
- Make time for relaxation. Check your schedule and set aside time each day for relaxation. Even if part of the reason you're so depressed is that you don't have any free time, you should make time for it whenever you can, whether it's in the morning or before bed.
Step 3. Promise to eliminate the source of stress as much as you can
While you can't change your life to relieve stress, you can certainly find ways to eliminate the sources of stress that are often present in everyday life. It will make a real difference to your life every day. Here are some examples of stressful situations you can avoid:
- Get rid of toxic friends. If you have "friends" who always cause you sadness, feel bad, and generally stress you out, it might be time to do some "spring friend cleaning."
- Doing the actual spring cleaning. If your desk, bag, and house are filled with clutter and paper that doesn't contain anything, clean it up to make your life more comfortable.
- Try to avoid stressful situations. If you're always feeling stressed out at concerts but your boyfriend really likes it, listen to music at home instead. If cooking for guests really stresses you out, order food from outside, next time you plan on cooking a meal.
- Plan ahead. If you're stressed that you haven't detailed your trip in a month, start booking flights and hotels now so you can stop worrying about this.
Step 4. Let your feelings out
You don't have to feel alone in the plan to minimize stress. You will feel better and less isolated if you are able to openly and candidly talk about your stress with a friend or family member. Just having someone who will listen to your problems will help you minimize stress levels.
- Talk to a close friend about the stress you feel. Chances are your friend is also dealing with stress or has dealt with some pretty serious stress at some time, so be open to suggestions and advice.
- Tell family members about your stress. A family member can help provide the love and support you need to deal with your stress.
Step 5. Know when to get help
If you feel completely paralyzed by stress and can barely sleep, eat, or think straight because you are so worried about all your responsibilities and feel completely incapable of handling them, then you are unlikely to be able to tackle this problem alone. Contact a healthcare professional to discuss and find some constructive ways to deal with your problem.
A professional can help even if your feelings depend on the situation. If you're stressed about wedding plans and have just started a tough job, a professional can teach you stress management techniques you can use forever
Method 2 of 3: Calm Your Mind
Step 1. Meditation
Meditating is a great way to calm your mind, and you can meditate almost anywhere and anytime. Just simply choose a quiet place where you can sit on the ground and close your eyes. Cross your legs and put your hands on your lap. Focus on inhaling and exhaling, and let your body be governed by your breath. Stay calm and avoid anxiety.
- Realize what you can't control. Focus and absorb the smells and sounds around you.
- Clear your mind. Don't think about how much work you have left to do, or about what you're going to cook for dinner. Just focus on clearing the mind and managing the breath.
- Soothes every part of your body. You can focus on one part of your body at a time until you feel that each part of you is calm and relaxed.
Step 2. Watch a movie
Going to the cinema or watching a movie on television can help you escape to another realm and to take your mind off your own problems. When you watch a movie, try to clear your mind as best you can and think about what the characters do and say not what you will do or say after the movie ends.
- Choose a comedy or a romantic movie for maximum relaxation. Anything that's too loud and bloody will only stress or worry you and make it hard for you to sleep.
- If you watch movies on television, skip the commercials. Either use the DVR to watch movies without ads or just get up and take a short break during commercials. Otherwise, you may feel the hustle and bustle and get distracted by the various messages.
Step 3. Spend time with friends
Spending time with friends is a great way to relax. There are various ways to hang out with friends that can help you relax, whether it's laughing at a board game or having a catch-up session over time over coffee. Spending time with your friends can reduce your “wind” and spend time talking about how you feel, which will reduce stress. Here's what you can do:
- No matter how busy you are, make sure to spend time with your friends at least no more than twice a week. Log social activities on your calendar and stick to them, or you'll feel even more isolated.
- Make sure to spend some quality time with your friends. Quality time means actually talking and listening to each other in small groups, not grieving at a noisy party or concert.
- Open. You don't have to go over every detail, every little thing you worry about, with your friend, but you shouldn't be afraid to ask for input.
- Try to pick a moment that will make you laugh. If you have a busy schedule, opt for a board game night or going out to see a comedy with your friends instead of going to a busy bar where you won't have much chance to laugh.
Step 4. Go for a long journey
If you like driving, consider taking long trips late at night to cool off and trigger a feeling of being in control of your life again. You may be overwhelmed by bad traffic, or distracted by how aggressively other people are driving during the day, but if you travel at night, you will feel calmer and more energized.
- Find your favorite route. Drive the same route every time so it becomes routine and you don't have to worry about deciding where and when to turn.
- Listen to jazz or other soothing soft music while you drive.
- Long-distance driving can be fun after you've spent a few hours socializing. If you're leaving the party after hours of laughing, sharing your feelings, and listening to your friends, take a 20-minute drive alone before heading home to lighten your mood.
Step 5. Reading
Reading is a fantastic way to relax, especially before bed. Try to turn off all audible and visual stimuli an hour before bed and take the time to read something with a cup of chamomile tea before you go to bed. Reading is a great way to start your day and feel energetic in the morning. Reading not only enhances knowledge, but allows your body to rest and calm your mind while focusing on the material in front of you.
- Reading is a great way to feel calm in life's fast-paced situations. Set aside a special time to read at least half an hour a day.
- If you're feeling so stressed that you can't focus on what you're reading, take a break to meditate, or say the words out loud until you absorb their meaning.
Step 6. Calm your mind before going to sleep
To do this, have a private room and darken it. Use a soft light or candle. Put on some relaxing music and lie down on a comfortable bed or sofa. Relax as long as you want or until you have had enough.
- Focus on pleasant thoughts, or almost no thoughts at all. Visualize what it's like to slip into bed and fall asleep easily and quietly.
- Slowly turn down the music, blow out the candles, then go to sleep.
Method 3 of 3: Relaxing Your Body
Step 1. Massage your body
Massage is very effective in reducing the pain of tense muscles when stressed. Massage your shoulders, arms, thighs and even your hands. It's something you can do any time of day - even when you're sitting at your desk.
If you like massage, consider asking a friend or a professional masseuse for help. This will refresh your body, especially if you spend all day sitting and suffer from back pain
Step 2. Avoid too much caffeine
While caffeine can provide the 'kick' you need to wake up in the morning, it's not a good idea to stick to caffeine in the long term. After a few hours, the effects of caffeine will make you shaky, irritable, and may even cause a headache. Drinking too much caffeine will also make it difficult for you to sleep at night.
- If you are a heavy caffeine addict, try to cut back on just one cup of coffee per day or per week. You can also switch to tea.
- If you really need caffeine, cut it out until noon, and you'll have an easier time falling asleep. If you're used to having a cup of coffee after dinner, switch to decaffeinated coffee.
Step 3. Practice
Healthy exercise 30 minutes a day will relax your body very quickly. You don't have to do anything strenuous or get out of your comfort zone to get your heart rate up and 'steamy'. Try to fit 30 minutes of exercise into your schedule at least three times a week. Here are some great exercises to try:
- do yoga. Not only will this provide a great workout, but you'll also be able to clear your mind while concentrating on your breathing.
- Run. This is a great way to clear your mind while getting a cardiovascular workout.
- Climb. You will instantly feel relaxed while connecting with nature.
- Find a game buddy. If you go to the game with a friend, even if only once or twice a week, you can have a fun workout while laughing and chatting.
- Remember to always stretch. No matter what form of exercise you are doing, do at least 5-10 minutes of stretching before and after your workout. Stretching your legs will not only prevent injury, but will help you calm down and relax.
Step 4. Take a bubble bath
Pamper yourself with a hot bath, pour perfume and foam. Relax in the shower for about 10-20 minutes. This is long enough to refresh and return some energy to your headroom.
Step 5. Eat regularly
Eating regularly is the key to having a relaxed body. Your body may feel unwell because you have been too stressed to eat a healthy, balanced diet three times a day. Here are some eating tips that can relax you:
- Always breakfast. Breakfast is the most important meal of the day, and if you skip it, your whole day will be lost. Eat a healthy breakfast full of protein, such as eggs and chicken, as well as fruits and vegetables or a healthy bowl of oatmeal.
- Eat three balanced meals a day. Eat three meals at roughly the same time each day and ensure a good balance of protein, carbohydrates, and fruits and vegetables.
- Avoid fatty or very oily foods. These types of foods interfere with digestion and make your body sluggish.
- Eat healthy snacks. Eat fruit, nuts, or a little peanut butter with celery between meals.
Step 6. Get enough sleep
Having a healthy sleep schedule will greatly reduce stress. If you get enough sleep, you'll feel more in control of your life throughout the day and ready to handle any responsibilities and challenges that come your way. Here's how to sleep well:
- Go to bed and wake up around the same time every night. Getting used to a bedtime routine will make it easier for you to wake up and go to bed at the appointed time.
- Find the number of hours that works for you. The average person needs about 6-8 hours of sleep. Remember too much sleep can make you as nervous as not getting enough sleep.
- Before you fall asleep, visualize your success in waking up from sleep. Close your eyes and think about how good you feel when you hit the alarm just once, stretch out, get up right away and start your day.
- Avoid caffeine, chocolate, or spicy food at night, this will make it difficult for you to wake up in the morning.
Tips
- Avoid loud noises or music.
- Make sure that you won't be distracted when you're "relaxing". If you are feeling very frustrated and stressed, try to relax and avoid distractions, as this will only make you more frustrated.
